Omega-3 Fatty Acids May Lower Alzheimer's Risk, Study Suggests

Foods high in omega-3s could help to protect your brain as you age, a new study suggests.

Researchers from Columbia University Medical Center found that eating a diet high in omega-3 fatty acids -- such as fish, nuts and chicken -- is linked with lower levels of of beta-amyloid protein, which is linked with Alzheimer's disease.

The study, published in the journal Neurology, included 1,219 people age 65 and older who didn't have dementia. The researchers tracked what they ate for 1.2 years -- including their intake of nutrients like omega-3 and omega-6 fatty acids, vitamins E, C, D and B12, and beta-carotene. At the end of the period, their blood was tested for beta-amyloid protein.

The researchers found that the higher the consumption of the omega-3 fatty acids, the lower the beta-amyloid in the blood.

Particularly, consuming 1 more gram of omega-3 fatty acids a day, on top of the average amount of omega-3s consumed in the study, is linked with a 20 to 30 percent decrease in beta-amyloid levels in the blood. One gram of omega-3 fatty acids can be obtained by eating half a salmon fillet once a week.

"While it's not easy to measure the level of beta-amyloid deposits in the brain in this type of study, it is relatively easy to measure the levels of beta-amyloid in the blood, which, to a certain degree, relates to the level in the brain," study researcher Dr. Nikolaos Scarmeas, MD, MS, said in a statement.

This certainly isn't the first study to find a link between omega-3 fatty acids and the brain. A previous study in Neurology showed that low omega-3 levels is linked with having lower brain volume and worse performance on memory tests.

"I think we can say that omega-3s are important for brain function, specifically DHA," Elaine Pelc, who is a clinical dietitian at the University of Maryland Medical Center and was not associated with that study, previously told HuffPost. "DHA is actively present in the brain, and higher intakes are associated with memory, brain function and cognition."

Flaxseed is one of the most highly-recommended plant sources for omega-3s. Ground flaxseed is a staple in my kitchen -- it keeps for a long time in the freezer, and because flaxseed is virtually tasteless, I throw it in all sorts of things -- cereal, oatmeal, smoothies -- to boost my omega-3 intake. You can use ground flaxseed goo as an egg substitute in vegan baking. Flaxseed oil has 7980 mg omega-3's per 1-tbsp serving.
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Flickr photo by Alisha Vargas

Chia seeds are another plant source of omega-3's that I like to sneak into my diet. You can throw chia seeds into stir fry, salads, seitan, dips and more. Like ground flaxseed, chia seeds have a mild -- if any -- taste. But they'll add a dose of omega-3's and a slight crunch wherever they're added.
Flickr photo by little blue hen

Vegan and gluten-free, hemp seeds also have the most essential fatty acids of any nuts or seeds and a perfect 3:1 ratio of omega-3 to omega-6.
They're also high in protein, minerals and rare polyunsaturated fatty acids like gamma-linolenic acid (GLA) and stearidonic acid (SDA). Like flax and chia seeds, you can sprinkle hemp seeds into lots of different things. Store in the freezer to keep them from going bad.
Flickr photo by Jason Rogers

Perilla oil comes from the seeds of the herb perilla. Over 50 percent of perilla oil consists of ALA, with about 8960 mg omega-3 fatty acids per tablespoon (compared to 1680 mg omega-6's).

"Many people are not aware that cauliflower contains a good amount of omega-3 essential fatty acids, making this veggie great for heart health," says nutritionist Margaux Rathbun. "In addition to the omega-3, cauliflower contains other heart-friendly nutrients including potassium, magnesium and niacin."
One cup contains about 37 mg of omega-3's. To retain the nutrients in cauliflower, Rathbun recommends steaming it for no more than five to six minutes, then adding lemon juice and cold-pressed extra-virgin olive oil.
Flickr photo by Jessica Spengler

"Hummus is a vegan source of omega-3's," with about 300 mg in a one-cup serving, explains Charis Freiman-Mendel, author of "Cook Your Way Through the S.A.T.". That's because hummus is made with tahini, which is made from omega-3-packed sesame seeds. "Delicious, healthy, great brain food," says Freiman-Mendel.
Flickr photo by Albertas Agejevas

Purslane is a salad or cooking green with a slightly peppery taste. It's got 400 mg of omega-3's per serving. It's also high in vitamin A, calcium, potassium and iron.

One serving of Brussels sprouts contains about 430 milligrams of alpha-linolenic acid -- more than one-third of the daily ALA amount recommended by the National Academy of Sciences.
"These tasty little green veggies are loaded with nutrients, including omega-3 fatty acids," says nutritionist Margaux Rathbun. "They're the perfect food for promoting healthy and beautiful skin. Try steaming them for about five minutes to keep all of the health-promoting nutrients intact."
More from Blisstree.com:
The Best Fitness Trackers
Krill Oil vs. Fish Oil
Eat for Your Teeth: Omega 3s Could Prevent Gum Disease
Flickr photo by Mallory Dash